You don't need a huge amount of time in "max" zones and High Intensity sessions are normally recovered from pretty swiftly.

For example. very short efforts of up to 30s with a good recovery of about 1-2 minutes in-between have been shown to give great fitness gains and are easily recoverable from. 3 or 4 efforts should be sufficient to begin seeing gains in fitness and form.

You don't have to kill yourself, take it by feel - Short warm up (2 to 5 mins) - 3 x Max 30s efforts with 2 mins recovery - Cool down 1 to 2 mins walk. Job Done.

I know it's difficult for triathletes to consider short sessions as being beneficial but it's horses for courses here. and remember "Max" is "Your" max not mine or Alistair Brownlees.

Training at tempo and lactate turn point two (Maximal Level Steady State or anaerobic threshold) increases ventilation and reduces blood lactate concentration (possibly by decreased production, but certainly by increased clearance through enzyme activity, buffering capacity and greater tolerance) which also aid running faster but not necessarily to greater economy...

That's great thanks. Do you think there's any supplement that will help me in my efforts to recover better...creatine for example? It seems that I only have a limited amount of energy and when that is depleted it takes a long while for my body to build back up again. It's a very unpleasant state to be in.

That's great thanks. Do you think there's any supplement that will help me in my efforts to recover better...creatine for example? It seems that I only have a limited amount of energy and when that is depleted it takes a long while for my body to build back up again. It's a very unpleasant state to be in.

i can well believe it soooooz...

to know what if any specific supplements to take would need blood tests - which would be well worth having - but otherwise, limit your training t small, bite sized chunks, eat immediately afterwards, eat really well, rest afterwards if you can....
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My GP has taken blood and has found nothing amiss, no iron, or B12 or white blood cells etc. Can't keep going back to him as it's embarrassing for him and me as there's nothing he can offer me. Where else can I get blood done? My GP would say, of course, that it's a waste of my money. Anyway, thanks for your help. Will soldier on and manage my training, such as it is. But at least I'm not giving in to it, as many do.